Snack attacks are common, and most of us snack between meals every single day. In fact, most Americans snack at least three times a day.
Snacking has been steadily increasing since the 1970s. Many individuals started snacking more often after the pandemic began, and very few have reverted back to their previous snacking rates. This can be problematic because extra snacking opportunities are a risk factor for weight gain.
Most snacking sessions are initiated on impulse, with most Americans agreeing that they “don’t plan when or what snacks they eat during the day.” Taste is the primarily influence on what we select for a snack. In fact, chocolate and candy bars are our top on-the-go snacks, and virtually all these items are packed with added sugars. While this is great for the snack and confectionary industry, extra sugar in the diet can drive the development of type 2 diabetes and makes it more difficult to manage body weight.
Not every person who adds snacks to their day will experience a change in body weight. On days that we eat more calories from snacks, many people naturally reduce the amount of food they eat at mealtimes. This compensation helps the body avoid gaining weight, but not everyone has an easy time with the adjustment.
Issues arise when we do not reduce our meal sizes or if we rely too heavily on ultra-processed snack foods. Unfortunately, those who already have higher amounts of excess body fat are more prone to taking in the same amount of energy at mealtimes, regardless of whether extra snacks occurred during the day. Many studies support this finding, and a recent 2020 study confirms this tendency. Lean individuals may be better able to gauge hunger and are more likely to reduce how much they eat on heavy snacking days.
Behavior change is challenging, but the first step is beginning to notice details about your daily experience. As we grow more aware of our habits, we gain the ability to modify our behavior. This “track-it-till-you-hack-it” approach is supported by Treo’s Habit Builder, a digital platform personalized to your interests.
The daily habits that matter most to you can be tracked regularly so that you can monitor progress. For example, many who want to eat healthier track their daily servings of sugar sweetened drinks and/or foods. This makes it easier to notice snacking choices and to shift away from candy and toward more nutritious options.
Another snacking-related example is tracking your total number of daily eating occasions. This helps Treo members stick to a set eating pattern. When you know exactly how many times a day you typically eat, unintended snacks are easier to avoid. In addition to these specific Habit Tiles, many Treo members track servings of veggies and fruit, because adding healthier options enhances nutrition and fiber intake. If you are interested in learning more about Treo’s whole-person platform and how it can serve your healthy progress, email us at info@treowellness.com.
As Treo’s Global Wellness Researcher, Karlie uses recent research findings to support healthier daily habits. Karlie earned her doctorate in Neuroscience and Behavior and bachelors in Health and Exercise Science.
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